Friday, September 28, 2012

The following formulas can be used as rules-of-thumb to determine how
many daily calories you need in order to maintain your current weight. More
importantly, these calculations will give you an idea of the maximum daily
calories allowed to reach your ideal weight goals.

You first multiply your current
weight in pounds by 10, to find the number of Base Calories. Then multiply your
current weight by 2 (not active), 5 (moderately active), or 7 (very active),
depending on your level of activity, to determine the number of Activity
Calories required. When you add your Base Calories and Activity Calories, the
total will tell you roughly how many calories you need to consume on an average day to maintain your current weight. Around
50-years-old, sarcopenia (age-related muscle loss) accelerates and we begin to
lose lean muscle mass and experience a decrease in metabolism. To accommodate
for this loss, you should subtract 10% of your total if you are over the age of
50. The final adjusted total is your baseline, or the number of calories you
need to maintain your current weight. In order to trim down, you’ll of course need
to consume fewer calories.

If you are older than 50 years, subtract 10% of that total. (−10%) ________

Total Adjusted Calories ________

**Note: This non-scientific calculation is an approximation and may not
accurately yield an exact recommended daily caloric intake due to your specific
metabolism, lean muscle content, and intensity of regular activity and
exercise.

**Important
Note: Most women have 20-40% less lean muscle mass than men and therefore
should use the following calculation:

If you are older than 50 years, subtract 10% of that total. (−10%) ________

Total Adjusted Calories ________

**Note: This non-scientific calculation is an approximation and may not
accurately yield an exact recommended daily caloric intake due to your specific
metabolism, lean muscle content, and intensity of regular activity and
exercise.

Here is the math behind my 50 lb fat loss in just four
months with a starting weight of 220 chubby-in-denial lbs.

220 lbs x 10 = 2,200 Base Calories

220 lbs x 5(moderate activity) = 1,100 Activity Calories

Total Calories to Maintain Weight = 3,300
Calories

Age Adjustment Calories= 0
Calories

Total Adjusted Calories = 3,300
Calories

There you have
it! I needed to consume 3,300 calories per day if I wanted to remain a fat
boy-slim tipping the scales at 220 lbs (shaking my head at just the thought).
You now know the key to fat loss is to burn more calories than you consume, or
simply consume fewer calories each day if you have yet to get your mind around
the importance of activity and exercise in your life.

Since it takes
3,500 calories to burn 1 lb of fat, my 1,700 daily caloric deficit meant that I
would burn 1 lb of fat every 2 days (1,700x2=3,400). Although there were indeed
several periods of fat loss stalls and plateaus, the math is pretty solid. But
of course, the more fat I began to lose, the narrower my deficit became, and
the longer it took to lose even more fat. This is inevitable when it comes to
fat loss, and often our body begins to simply resist losing any additional fat
because it is more comfortable at a homeostatic state.

For Example @ 180 lbs:

180
lbs x 10 = 1,800
Base Calories

180
lbs x 7(very active) = 1,260 Activity
Calories

Total
Calories to Maintain Weight = 3,060
Calories

Age
Adjustment Calories= 0 Calories

Total
Adjusted Calories = 3,060 Calories

Even though I
had increased my activity level from “5” to “7” my body still required 240
fewer calories each day to maintain a svelte new 180 lb body weight. 3,000
daily calories is still a considerable amount to consume, and because I had
grown accustomed to consuming around 1,600 calories per day, that meant my new
daily calorie deficit was now (3,060 – 1,600 = 1,460). Since it takes 3,500
calories to burn 1 lb of fat, my 1,460 daily caloric deficit @ 180lbs now meant
that I would burn 1 lb of fat every 2.5 days ( 1,460x2.5 = 3,650).

I’m sure that
smoke is now pouring out of your ears, and I promise that is as much math as
you’ll see in the remainder of this guide. Once you truly understand the
mathematics behind your fat loss, it may help alleviate some frustrations when
you hit those inevitable fat loss stalls and plateaus. It is also important to
note that losing 0.5 – 2 lbs a week is considered a healthy fat loss and it’s
best to average it over a few months as opposed to each week. As a word of
caution, you should see significant fat loss results in the first month on your
new journey, but please do not become frustrated when the scale refuses to
budge despite your best efforts. Simply take solace in the weekly averages over
the total period of time and remember that it took a lifetime to get in the
hole, so it’s certainly understandable if it takes a few months or even a few
years to climb out and enjoy the view that a healthy new perspective brings.

About the Author of "Body, Mind & Spirit: The Awakening": James Hackley is an author, inspirational speaker, and a philanthropist who earned a B.S. degree in Physics from Longwood College and an M.S. degree in Engineering from the University of Virginia. He's the founder of Omega Consulting Enterprises, chaplain of a local chapter of Omega Psi Phi fraternity, and faithfully attends Holy & Whole Life Changing Ministries International in Lansdowne, Va. His latest book, Body, Mind & Spirit: The Awakening can be purchasedby visiting him at www.jameshackley.com , www.Amazon.com, and http://www.barnesandnoble.com.

Thursday, September 27, 2012

This 400 lbs gentle giant attended my first Body, Mind & Spirit: The Awakening book
signing nearly a year ago but was not ready to begin his own personal journey
towards wellness. However, after having his
signed copy of my life-changing book just sitting on a shelf collecting dust for
the past 11 months, Ira finally decided to open up the pages when he had an “awakening”
that getting healthy was no longer a choice. It was now a case of life or death—his
life or his death!

What you are about to read is Ira’s candid comments (in his own words) over
the past 21 days as he reads a chapter each day from my latest book. We pray that his journey will inspire you to begin
your Body, Mind & Spirit journey TODAY!

Day
1 - Cracking the Code: As a fully blessed and happily
recovering addict, years ago, when I was first introduced to the rooms of AA, I
was told something very interesting. I was told, "you're not responsible
for your addiction but you ARE responsible for your recovery." Today, I am
embracing a new way of life. I can no longer blame my parents and their genes,
the poor eating habits I was raised with, or yesterday's bad decisions to shape
who I am. I am morbidly obese, and today I choose to not embrace who I am, but
instead, claim who I want to be. I am working my ass off to get to where I want
to be and I will not be denied! Anything worth having is worth working for.

Day
2 - Formula for Success. For me, I'm so far beyond body mass
index but, tracking fat is more reasonable. Fat does NOT turn into muscle. They
are simply different tissue, but as a former athlete, I do have muscle up under
here somewhere (unfortunately, my six-pack somehow shifted from my front, to my
back!). I actually didn't eat well yesterday because I didn't consume enough
calories to maintain the muscle I do have. I was so busy, I probably didn't
consume 800-900 calories, and that's not good. I'm trying to keep myself
between 1,200-1,800. Closed out last night with a great mixed elliptical
workout for 30 minutes at mid to high resistance, burning nearly 300 calories
and 50 carbs. Up till 4 with baby, not feeling to well; man I haven't been this
sore in YEARS! :-( Fresh juiced smoothie for breakfast, pediasure with fiber (my
secret), with almonds and fresh melon for lunch, jerk salmon, steamed carrots,
with a bit of brown rice for dinner, granola, and prickly pears (one of my
faves) as snacks + water, water, water all day! Be blessed mi familia!

Day
3, "Vitamins, Minerals, and Supplements...Oh My!"
Great, time for the great debate, well, I'm gonna keep it really simple since
everybody seems to believe that theirs is the best. I take a One A Day men's
Advance (for us older guys with joint pain, intake a GNC Men's multivitamin
(general), and I take Hydroxycut (had great success with this before) to
maintain my hidden muscle, and to help burn a little more fat. May cut down on
one o the vitamins, but I'm gonna keep the Hydroxycut. Did great yesterday! Had
3 Cheese on cheese crackers, a Goetz caramel, and 4 Lemonheads (♥,
but moderation I guess), other that that, I was right on point with no sugary
drinks, baked fish for lunch with steamed carrots, and a mesquite baked chicken
leg with a cold chick pea salad that was awesome! Water, water, water! We got
this! :-)

Day
4, How We Eat, Drink & Live. This was a HUGE chapter,
and was a massive amount of information to try and process but, yesterday was
by far my biggest test. I must remember that I am NOT dieting but instead, I am
opting to change my lifestyle and eating habits. This chapter touched on
everything from vegetarianism, food groups, probiotics, and muscle development
to detoxing our bodies, adjusting our metabolisms, antioxidants, and free
radicals. We're having a reception party for Christopher and his new wife (stop
by if you would like- event info is on my wall) and I cooked until the we hours
in the morning. I cheated many times but, for the first time ever, I realize
that, even when I stray, it's not an end all, and I don't have to throw the
baby out with the bath water! I had 80 calories worth of Cheetos, 150 calories
worth of pulled pork, 150 calories with of French fries, 3 small buffalo
wings?, and 75 calories worth of potato salad. Even after a huge salad at the
buffet, I still came in near or under my suggest goal daily caloric
intake.problem is, they were "bad" calories. Im learning that
although I "fall off", I can still make responsible choices. Have a
Blessed day, and wish me luck with this reception. :-)

Day
5; Breakfast, Lunch, Dinner, & Snacks. Wow, how fricking
appropriate! Confessional; I fell off the eat-right wagon yesterday :-( What I
discovered is that I'm still a food addict who eats to his feelings. After
busting my jump preparing this wonderful dinner for my kid, my own sibs didn't
even show! I don't care about anyone else, this is their nephew(and new neice).
No call, no show. I found myself in a very familiar place; in the comfort of
food. The damage was that I didn't eat almost all day, then gorged myself. I
additionally missed my 300 calorie burning evening workout 2 nights in a row.
End result, unbelievably, in just 2 short days, I've gained back 4 of the 10
lbs I had lost got a lot on my mind right now, and I left the house and am now
enjoying some fresh air on this beautiful day. I'm not licking my wounds but I
am much more aware of how conscious I must remain at all times when it comes to
my nutrition. Going home to a baked, skinless chicken leg, tea w/Splenda, and a
salad with a little vinegar and olive oil. Football with Christopher, my
workout, shower, 2 hours of writing, meditation, prayer, bed.....

Day
6; Sweat Equity. I came out like a lion, them started
backing off. What I am going to do different is alter my workouts. This chapter
has some amazing exercises that I can't wait to try, in addition to some old
favorites. Many of you who knew me as a 175-210 lb college kid, depending on
the year, never knew that I was a 275 lb football lineman in high school. I
don't mind hard work, problem is, I've always played hard as well. About to go
have a protein shake with melon, and complete my workout this morning before
heading out to take care of some business. A side note, my babies live when I
used them for my dumbbells and ankle weights, that way, I can work out and
babysit at the same time. :-)

Day
7; Building Your Home Gym. My father was a Marine Corps 1st Sgt.
and we always had stuff around the house as kids. I learned very early about PT
training and, I know I can't use the lack of a ton of equipment in my apartment
as an excuse not to work out. On my balcony, I've got a really nice elliptical
with variable resistance, display for carbs and calories burned, as well as
distance, pulse, and a "smart trainer" integrated memory card (it
also has a built in fan and water bottle holder). It gives me a great cardio
workout and I absolutely love it. I put on the iPod and enter my own little
world. I've also got "perfect pushup" circular handles, although my
weight is still a bit too high to do very much on them just yet. I've got my
Nike roll pad that I'll be using as I'm about to begin my yoga. I'll be
searching local flea markets, yard sales, and thrift stores for a set of
dumbbells and a curls bar with maybe 100lbs and that's it.
My minimum goal right now is at least a half an hour each day, and slowly
increasing.

Day 8; Stalls, Plateaus and.....the Last Resort. Talked at length with Hack
yesterday about this exact thing! Im mot maintaining my scheduled meals, then
I'm gorging (especially late in the day). Surgery of any kind is not an option.
I've hit plateaus before, but never have I stalled this early. I did good
almost all day yesterday and decided to have chili dogs for dinner. Added beans
for lower calories and more protein. Totaled up the calories, and came in way
over my goal! Frustrated. Ate a handful of the pork rinds wifey left on the
table (not the fat-free kind either; more on that later). Wife and kids came
I'm late last night with pizza (you already know). 2 slices later, went to bed
without ever working out. This morning and, even though i said I'm no longer weighing
daily, I couldnt resist. Back up to 394! Surprise right?! #+@! Tired of
short-changing myself. Immediately went to the elliptical, took out the Jullian
Michaels' iFit trainer card and tossed it
(sorry mammi, I'm on my grown man thing today) and scorched my way through a
viscous 30 minute segment at times reaching full resistance! Midway, I looked
in my balcony window, and saw my beautiful amazon wife. She gained 100 lbs
giving me babies back to back and, I worry about her health (she's an insulin dependent
diabetic). I rode harder. I thought of my last league basketball game, 4 years
ago where I, at 300+lbs. finished with 5 treys, 20 points, 5 assists (or
somewhere there about), and a great highlight where i split two
"leapers" and somehow got the ball high on the glass with enough
english on it to spin it in leaving them smacking backboard and swatting at
air. We lost, but after the game, the other team was ON ME! They couldn't
believe a guy my size could move the way I did. I rode harder! I couldn't stop
sweating, anger fueled me, then I realized that I wasn't just sweating.......I
was crying. I rode even harder! I'm done, I'm soaked, I can barely walk. I'm
going to get a shower, then I'm going to the kitchen a d I'm getting rid of all
of this junk! Then I'm going to eat as much watermelon as my stomach will hold,
then I'm going grocery shopping for the "right stuff". I can no
longer continue to quit on myself. I'm doing a menu instead if
"freelancing it". Ive got my calorie counter, and I'm going to do it
the right way, no more short cuts. Ive got an important date in mid Oct., my
short-term goal for that date is 350 lbs. thats 44 lbs in 5 or 6 weeks. Wish me
luck. Thank you all so much for your support thus far.

Day
9, Sometimes Life Gets In The Way...; I am finding that the
further along I get into this book and on this journey, the more things begin
to make sense. This chapter covered everything from plateaus, making time, and
planning for exercise. It talks about how to adjust my exercise routine when
I'm tired, ill, or away from home. How to keep my workouts interesting and how
vital it is to maintain proper nutrition and sleep (2 areas I've struggled with
since my adolescent days).

Yesterday was by far my best day yet. Although it started a bit rough, hard
work and dedication persevered. I had a great morning workout, I got rid of a
ton of junk in my freezer, fridge, and cabinets, I shopped better than I ever
have at the grocery store, I fought the good fight, resisting a late night carb
fest and, when I got on the scale this morning, I smiled from ear to ear. Now
that I have the formula, I won't weigh for several days. There is no magic
fairy fat dust, so i just gotta grind it out day by day, inch by inch, and
pound by pound. I definitely seem to do better working out in the morning,
because when I work out late, I'm so amped and fired up, it's difficult to wind
down for the night. I had boxed a bit in my youth (well, tried to) and, for
those who remember my ridiculous college jump rope workouts, I was a jump rope
technician, who could go endlessly and vary the task. Long gone are those high
impact days, but its still important to keep my workout fresh. Really want to
search for a curl bar and/or dumbbells this weekend. Feeling good. Have a great
mi familia.

Day
11, We Are What We Think.....; quite honestly, I am
struggling with this chapter. I was assured before I even began that there
would be moments like this, but I will be patient, pray for guidance and
understanding, and stay the course until it DOES make sense. This was a bit
heavy, but I've tried to put it into practical terms and that is this; dualism
is the basic idea that, in terms of mind over matter, the mind is separate from
the brain (which is considered matter or a "flesh" organ). The mind
is not something that can be held or touched physically. Within the mind, there
are possibly various level of consciousness, with the primary being conscious
(voluntary) and subconscious (involuntary) thoughts. That is why it is so vital
to, just like with food, ingest good and healthy stuff into our mind. It is
ever so important that we dont allow ourselves to trip over our biggest
hurdle.....our mind. We can block our blessings just by limiting ourselves
unproductive thoughts. This chapter has so much meat and goes so deep, although
I do get it, it's difficult for me to put into words. Guess you'll have to read
it on your own although the daily reflection is unite a nice summation in that,
"I am who I think I am". Along with the thought provoking question to
self, what thoughts and people have been holding me back and how will I no
longer allow them to rob me of my joy? Awesome read, it's just such a quick
shift from my focus on the physical but, trust and believe, I am thinking
myself thin now that I have removed negative, toxic, and self defeating
thoughts and ideas.

Day
12-Prayer and Meditation; in order for me to post, there must
be full truth, and my truth is that, although I am in full recognition of my
amazingly blessed state of existence, it has not always been so. I left
Longwood College sans degree in fall of 1989, due to a newfound love of crack
cocaine. After fighting through all sorts of life struggles from addiction and
alcoholism, a life of crime and imprisonment, an illegitimate child and the
relationship that was devastated in the process, as well as a slew of other
people whose lives I destroyed in destroyed in the process. Ive been as low as
one can possibly get, but I am here with you today, cloaked in my right mind,
with the full faculties of my limbs giving honor and praise to He who has no limits.
I am near completion of a book that takes the reader on a walk with me through
my most recent failing of a test of my faith, my crazy daily journey of
desperation as an addict, and the Grace of the Lord that reaches out to us in
our worst of times, and nurtures us back to spiritual health. I cried while
reading this chapter because it reminded me of how painful life's lessons can
be when we take our eyes off of God and stop doing the things that brought us
success in the first place.

Each morning, before I went to work, I sat, reading "My Daily Bread"
and corresponding Bible verses. Prayer and meditation was a huge part of my
day. When I got "too busy" for God, my life turned into an absolute
mess. With all of the wonderful info this book holds, this chapter may well be
my most needed thus far.

Day 12 summarizes how important it is to set aside some time and, starting with
a few moments of silence, we go to our quiet place without distruption, we sit
quiet, still, and peacefully. We got to the Lord humbly, asking forgiveness of
our failings, give our request fully and truthfully, show gratitude and thank
Him in advance, then claim it and remain faithful. What I had to learn was
that, when the Lord doesn't grant me my prayer request, it's not that he doesn't
love me, or that he isn't a giving God, it's just that he has something else
for me. My sitting here writing this is proof of that because, had I been left
to my own devises, I would've remained in my own mire.
This chapter not only explains why its so important to have this time each day,
why we need to silence our minds, learn proper breathing techniques, and be
willing to accept some alternative things from other cultures that maybe we
would not be receptive to in the past. I spoke with a friend the other day who,
after having to have his back surgically repaired (we had the same injury, mine
is just not yet to that point) now swears by acupuncture. I went to school with
this guys for 16 years, 1st grade thru college, and to hear him say acupuncture,
I almost laid a golden egg! Now, I am very interested in finding out more about
acupuncture, as well as a slew of other alternative things such as yoga. I was
doing yoga before and, I thought it was goofy at first but, after actually
embracing it, I fell in love. I actually have a dear friend who, along with
James, is my other life coach, who I am inviting to join us. She is into Bikram
yoga but her greatest strength may be in her knowledge of chemicals,
pesticides, genetic alterations in foods, etc. She's looking to open a local
yoga salon (or whatever they call it). In a few short weeks of yoga, I was able
to calm my mind and spirit, improve my breathing, and increase my flexibility.
I'm a huge fan.

There is a section on how to get in touch with your intuition and it is exactly
what is happening in my life; silence my mind, have an open mind, be creative,
ask questions, and journalize your thoughts and info. This is all only getting
better.

Day
13 - Stress, Depression, Low Self-Esteem and Addiction: The Four Horsemen of
Your Apocalypse; This chapter opens with a quote stating,
"where you go, there you are." As you have traveled alongside of me
on this journey, you are getting to know more and more of who I am, where I've
been, what has gotten me to this point, but most importantly, where I'm headed.
As a person in recovery, I've attended 12-step meetings off and on for years
and some of the greatest philosophical ideas came out of the mouths of former
drunks and junkies. One of the best topics was the quote I stated or,
basically, I take me everywhere I go and who am I when nobody is watching. I'm
actually very glad that this is the next to last day of the "Mind"
portion of the BMS guide because it is really hitting home and I don't won't to
post. I am a recovering addict who grew up with low self-esteem, has battled
depression, and is now on anti-anxiety medication to help me manage my stress
levels. This chapter is ME! Again, this is really a chapter that you have to
interpret on your own because it is so very personal that I'm pretty sure that
each and everyone of us has struggled with one or more of these areas in our
lives at some point or another.

I'm going to try something different here, and that is, I'm going to work
backwards. The highlight at the end challenges us to find what non-essentials
are in our live that we can't live without for 21 days. Perhaps these are our
addictions. To address and addiction is simple; here is something that I do to
an unhealthy point, yet I continue on. Webster defines it as - dependence,
craving, habit, fixation, enslavement, etc., you get the picture. The Bible
says "be a slave to nothing but God". Food has not only been a
problem and my worst for years, it has also been my best friend and source of
comfort. My self esteem issues began as a redboned, light brown haired, thick
lipped, chubby fella, with a Jewish name. I used to think, "Even Marion
Barry wasn't set-up like THIS!" There are many factors that trigger low
self-esteem and there are many listed here in Ch. 13. The first time I ever got
sober, I had a bout of depression. I was told that, "because you are now
sober, you are depressed because you have lost your best friend
(cocaine)". Wethese hole there might have been some truth to that, but the
bigger truth was the reason I ever used in the first place was because I felt
lacking in some area(s). If you did to you, what I did to me, you too would be
depressed! This chapter gives us wonderful tools to help cope with depression
from breathing techniques, exercise, and aroma therapy, to warming with tea or
a hot bath or shower, journaling our thoughts, or taking a brief imaginary
escape. We all experience stress, only we all react and process it differently.
For many of us, stress can be an evil, debilitating, juggernaut, but for
others, who know how to let it roll like water off a ducks back, it's nothing
major. In dealing with stress, we should create boundaries for ourselves,
prioritize chores, ask for help, get a good nights sleep, and take time for US.
For those of us who still have trouble, therapy may be an option. Bottom line
is this; we all react, deal with, and cope in our own ways. Once we begin to
utilize these tools, it will help us to lighten our loads. Although we each
have our own crosses bear, that doesn't mean they have to be unbearable......

Day
14 - Money, Power & Sex; Over the past year in particular,
Joel Olsteen has come under fire for his brand of ministry, but he is
unapologetic in his belief that we don't worship an angry, ogre of a God, but
instead, a God of love who loves us, and wants to prosper us! I am in
agreement. Here's the problem; to many of the people with money and power,
allow themselves to be compromised by their influential peers. Last year, a
young man from the projects of SE, DC was killed coming home from high school.
Just another day in DC huh? Well, not really. What was surprising to me, was
not that he was a basketball star about to attend a great D1 school on a full
scholarship, it was that is was an academic scholarship from Bill and Melinda
Gates for this young man to attend Johns Hopkins! That just doesn't happen
everyday and I remember having tears in my eyes, thinking that I had to get
Christopher out of that area. This kid was killed because he was friends
with somebody, someone else didn't like! Anyway, I will ALWAYS love the Bill
Gates, Oprah Winfreys, and Bill Cosbys of the world because they have used
their gifts and blessings to help others. What a blessing to be put in a
position to help others. MC Hammer was harshly criticized for blowing 100 mil,
but i like his explanation. "I made 100 mil, traveled the world with a
huge entourage, and lost a lot, but mostly I lost me. So I went from 100 mil to
10 mil and everybody was looking at me as the biggest fool in the world. O
course there are some things I wish I would've done different, but if you ask
the families of all of those people I fed, housed, and clothes for several years,
I don't think they would say that money was wasted at all." THAT, is
accountability!
Sex?! Really? First off, my wife and I celebrate our 3rd anniversary today! I
love you baby, Happy Anniversary! Please forgive me for what I'm going to
reveal; PSYCHE! What are you CRAZY?! Look, I have had my battles. I haven't
always been perfect. I was always a pretty loyal guy, but I understand lust,
and how it can effect other areas of our lives. I respect how Hack put this
chapter together and his honesty and candor, but it's my anniversary and I
don't want NO drama! That it and that's all! Have a great day. :-)

Day
15 - Spirit vs Soul; before I even post, I am going to tell you
right now that I am a Christian. I'm not going further than that into the whole
religion thing because it can take the focus away from why we are here. I have
suffered multiple addictions from drugs and alcohol, to food, sex, and porn. I
remember how when I would first get sober, I would always have these vivid,
terrible nightmares! Once I woke up crying, thinking I had relapsed, and it was
so vivid, I could smell and taste coke! I went to a dear friend who is not only
a recovering addict but also a well-known minister. What he said intrigued me.
"Ira, you are sober, worshiping and praising God every day. You walk with
your full armor on, but at night, when you are asleep and your guard is down,
that's when Satan tries to attack; through your mind!" This goes back to
Day 11, and the subconscious mind; I can't control what goes in, or how my mind
processes it, but I can limit my exposure and give myself a chance with a
"buffer zone" through prayer.

I want you to know something (and James and Angela can vouch for this), I have
been on this site for over a year! I sat there everyday, shamed, embarrassed,
and miserable while I watched others improving. My pride held me back. I can't
look back and say, "wow, if I would've done this a year ago, I would be at
my target weight by now!" What I can say is, "I won't waste another
day waiting. Whatever I do, I'm gonna do it right now!"

Day
16 - What Religion is God?; as I told you yesterday is that I am a
Christian. I believe that God manifested himself I'm the flesh as Jesus,giving
us not only a perfect example to follow, but also, thru his sacrifice,
atonement for our sins. I believe that the Holy Spirit comforts and intercedes
with God on my behalf when I request. I've been to megachurches that hold
thousands, storefront churches with less than a dozen members, churches right
in the projects where we went just for breakfast, I've seen them all. I finally
went back home to the church I grew up in, now pastored by mu dear, childhood
friend and neighbor, and it felt so good. As a young married couple, we
struggled terribly. I worked 65-75 hour weeks moving furniture in 95+
temperatures! When my job requested me to work Sat and Sun, I complied. Soon,
after missing Sunday after Sunday, then months of Sundays, I found myself
estranged from my congregation, and from the Lord. I went through a terrible
test of faith, and I failed miserably! End result, after years of sobriety, I
relapsed and used! It took me months to once again get grounded. I love my
church and my congregation, unfortunately I can't get there like I'd like to
with only one shared vehicle, but I study my word and I will soon be back full
time. I'm in a really good place spiritually, and that's what's most important
to me, my own personal relationship with God, and not the trapping of religion
which can be so difficult to get past without one having a strong Christian
foundation. I don't care about the horse and pony show, the fronts, or facades;
are you a God-loving, Bible-teaching church, bottom line. I'm looking forward
to getting back on my regular schedule, but still praying, studying, and
working hard to stay in God's grace, mercy, and favor.

Day
17 - Abraham and the Buddha; for of all, sorry this post is so
late, it has been an extremely difficult day. I haven't recovered from my slip
the other day, and the weight is lingering. Sick with a chest cold and just
don't have a lot of energy for much of anything. Don't even have my book with
me but I'm going to try my best, I read earlier and thought I posted but,
apparently it didn't go thru. I'm not big on reading history, especially
religious history that isn't of my faith or belief, but I found today's reading
very interesting. One thing about history, you can't argue with facts.
Interesting to know the Islam, Christianity, and Judaism all have the same
roots historically (Abraham) and that Buddhism isn't even a religion at all.
What Hack did in a few pages many folks couldn't do in multiple books over
centuries! How we differ and how we are connected historically, could help us
eventually get to the root cause of how we can be so evil to our fellow man.
Great info. Really has given me a more profound understanding of my brother man
and why it is we think the way we do.

Day
18 - Fasting; ok, now we're cooking with grease! Well, as
I have gone further along in this book each day, I have found that everything I
read is not enjoyable, but it is informative and THAT is the purpose of this
book; to arm us with the information that will most positively alter our lives.
In other words; I love you and there ain't a thing you can do about it! Thank
you Father, and thank you James for your obedience and for allowing Him to use
you as an instrument.

In my school days I briefly boxed and wrestled an making weight was always a
big issue. I remember throwing on the plastic bag and sweats and running away
lbs in a day. Well, for those that met me as a 215lbs Longwood College freshman
in '85, they never knew that I was just a lineman on our conference champion
football team a few months before! I began running after slowly healing from a
horrific automobile accident right after football season where I went thru the
windshield, tore up my knee, suffered facial wounds, a shattered wrist, and
nearly lost an eye! I found solace in running and fell in love with it. By the
end of senior year, I was logging up to 20 miles per week, and eventual taking
my 275lbs frame to 175lbs by my sophomore year of college. One thing I never
did was fast. I was first introduced to it at a friend's church I was visiting
years ago and I immediately thought they were a cult, until I was shown
biblical support. I have been interested but never chose to try
it.........until now!

As I have documented, I have struggled lately, and didn't know why. I haven't
been "sneaking and cheating" since I gained back several lbs the
other day, but it seems I've found the culprit. When we went grocery shopping
the other day, we bought a huge bad "healthy" trail mix at BJs.
People, do NOT believe everything you read! I have apparently downed several
THOUSAND calories of this stuff over the past several days! I had know idea of
the fat (all types) that it contained! Anyway, I feel better knowing, and I
won't again make the mistake of assuming about anything going in to my body.
That being said, I should be good and have nice carb and protein storage for a
fast. Now would be an excellent time so, after deep meditation and soul
searching and fervent prayer, after 6pm this evening, I will not consume food
again, only plain water, until 6am Monday! Im starting with 36 hours only
because I think 24 hours is for chumps, and 48 hours might kill me :-)

Actually, if I feel like it at 6am, I might shoot for a few more hours, we'll
see. For those who would like to fast along with me, please feel free to join
in.

A lot of good things are happening in my life (some have already began) and I'm
very excited about what lies on the near horizon. I want to petition God,
thanking him for the things he is doing, ask him to search my heart and help
remove unhealthy patterns and addictions, and any spirit of fear or doubt. I
also want to help cleanse my body of icons that have built up "since
forever". Please keep me in prayer and send whatever positive energy you
may have laying around in hopes that I don't go psycho, and eat the family pet.
:-) Just kidding, we don't have a pet (ever since I ate the bunny rabbit :-p)
Have a great day fam, and be blessed. ♥

Day 19 - The Holy Spirit; the Bible describes the
Holy Spirit as everything from flames and fog, to a dove. Truth is, it exists
with us to help guide us in many different ways. Jesus describes it as a
comforter (but not the down type that is so wonderful on the bed). The Holy
Spirit is God's spirit that serves us on an individual and personal level. Some
may see it as a sixth sense or guardian angel, call it what you want, as long
as you recognize what it is, where it's from, and what it's purpose is. I'm 30
years in the relocation industry, I've been in the homes of some very
successful and influential people; I have also shared prison cell blocks with
every criminal from murderers and rapists to common thieves. I have seen a lot
in this life, but I have been kept time after time. When I wrecked my
motorcycle, when my family and I surely thought we would perish in a horrific automobile accident we were
involved in where we totaled our SUV on 95, and when 3 off friends were shot in
the head right on front of me, but I walked away with a scar (at least no
physically) I found myself screaming God's name it and every time, and each and
every time, the Holy Spirit showed up to calm, comfort, and lead. In this
chapter we discuss everything from Benefits of the Holy Spirit, how God
releases

His power, the 7 gifts and 9 fruits of the Holy Spirit. James discussed a
situation somewhat similar to an event that took place in my life a few
years back. I went to worship at a Spanish friends and coworkers church. He is
a mighty man of God doing wonderful things in the Latino community and, after
fervent prayer, we settled in to the service. In a wonderful, spirit-filled
room, I sang and worshiped (in Spanish) until I realized what was happening
and, just like Peter on the water, it immediately vanished. After the service,y
friend came up and was like "wow, you were really into the service! I
didn't even know you spoke Spanish!" I looked at him not even
understanding myself and said point blank.........."I don't". That
little choppy bits and pieces I learned in classes over the years were never
practical for me to use, but I have NEVER experienced anything remotely
reassembling that
Level of conscious comprehension before or since. The Holy Spirit is alive and
well my friends. Don't take my word for it, go have your own near death
experience and check back with me......

Day
20 - I Know But....; the chapter opens up with a reference to
President Obama....you had me at hello. The day Barack Obama was elected as our
first African/American president, I was riding around with a fellow junkie and
our dealer, with a crack pipe in my mouth and tears running down my face, so
tired of being "part of the problem". Funny thing was, when I looked
at Chubbs, my dealer, he too was crying. We road thru those DC streets while
youngins bust their guns like it was New Years or July 4th, yet the police
stood down! I think they knew that THAT was OUR day, and anything that they did
on that day would've ended badly so they allowed us our moment. People were
crying I'm the street. Folks had pulled over to the roadsides to weep. It was
one of the most amazing day ever. It now seems so very long ago, but till this
day, I can remember that wonderful feeling of empowerment that his election
gave all of us, that it was ok to dream, that a black kid COULD be
president, that we were not second class citizens. Something happened to me
that day; I dared to dream. There are things that are happening in my life
right now that are manifestations from that very day.

By now it is well documented that I am a recovering alcoholic and addict. The
entire first portion of today's reading, Getting Started, deals with how we
move forward into claiming our "awakening" and, interestingly enough,
in many ways these techniques parallel twelve step recovery formats which
shouldn't be surprising at all seeing as how the 12 steps are Bible based! They
traded "God" in the literature for "Higher Power" so as not
to isolate any person or group. I really related to this chapter as one of the
best in the entire book. Not only did it hold wonderful tools for self
motivation and "supercharging" ourselves, but also had a great
testimony and poetry (both right down my alley)!

I realize today that I have wasted enough time out of my life being reckless,
selfish, and immature. I am so very blessed to have lived the amazing life that
I have. I don't take things for granted and I don't quit. What a wonderful
journey of rediscovery this has been thus far.

Day
21 - Your Journey Begins; well, the read starts with a quote by
one of Americas greatest runners, the incomparable Steve Prefontaine who, was
not just a great distance runner, and the runner who began to solidify Oregon
as the collegiate athletic powerhouse that it is today but also, he was the man
who was the early inspiration for a company that would go on to do magnificent
things in sports and become one of the biggest revenue drawers in sports
apparel. Have you guys ever heard of Nike? Haha.
We next hear of Spanish conquerer Hernando Cortes who, after landing in Mexico
with plans of conquest, burned all 11 ships to insure that there was no going
back (at least nit anytime soon) but instead, forward into battle and rule!
THAT'S a ballsy call!

Day 21 highlights our new lives in 9 simple steps;

Step 1- Make the decision- I decided that I didn't want to die from obesity. I
can't control cancer and such things, but my weight is something I can change.

Step 2- Be accountable-I made my 1st 21 days a journal on a public, social
media forum, but I do have an inner circle that helps keep me to task

Step 3- Find a place for workout, meditation, and worship- On my balcony, I
have an awesome elliptical with all of the monitors, lights, bells, and
whistles which makes working out more fun. I don't need much space. I also have
a couple of light dumbbells and a yoga mat, and their working for now. All I
need is a little time away from the chaos the wife and kids provide to have my
meditation and worship, taking my Bible and devotionals with me.

Step 5- Schedule it- my babies don't get up too early or stay up too late so
this isn't really a problem. They actually join me outside sometimes while I
workout. Thanks to years of working outside, I've got tons of sweats, thermals,
and cold-weather apparel so working out in winter isn't an excuse. I have
weekly weightloss goals and am currently forming a weekly business agenda as well.

Step 6- Do it- already am. What's interesting is, could've skipped all 314
pages of the book and fast forwarded to here, but I wouldn't have had this life
and soul saving information or the tools to implement it (plus I wouldn't of
had the support of the amazing BMS family).

Step 7 - Enjoy it- I'm already enjoying a heightened sense of bliss and
awareness as to what I've accomplished thus far with so much more on the
horizon.

Step 8 - Maintain it- just like many of you, I have had some prior degree of
success with weightloss, unfortunately, like many of you also, once I stopped
eating right, I gained it all right back! This book has embedded in me an
entirely new line of thought modification that, in 21 short days, is already
netting remarkably positive results, (20lbs gone, a renewed mind, and a
revitalized spirit).

Step 9 -Become an Evangelist- Elton and I had a wonderful convo the other day,
and we both shared how, we had seen certain successes in our lives but never
gave God the glory for the wonderful things we had accomplished and, just like
that, in the blink of an eye, we had lost it all. God asks us for only one
thing; to do what he asks. I know that makes it sound so easy, and we all know
it can be so very, very hard, but I also know he recognizes effort because he
knows our hearts. If I try my best, I give my all, and I help others by paying
it forward, and sharing the wonderful knew knowledge that I am instilled with,
God will surely be honored.

In closing, I would like to thank each and every one of you who participated,
encouraged, supported, and even read along with me these past 21 days. It has
truly been an honor and a privilege to have been able to join you in such a
"public" way. I have an extremely long way to go but, just like in
recovery, its one day at a time.
James, thank you for not only inviting me to take on such an epic task, bit for
walking right there beside me, coaching me, pushing me, and motivating me the
entire time. Things were a bit sketchy there for minute, but I thank you for
your patience and constant encouragement. I can't wait to see what the Lord is
going to do with me. Elton, old friend, and the rest who I engaged with , thank
you also for walking with me on this very personal journey.

If I can say anything at all, it would be to never give up on yourself, believe
and have faith that God is still in charge, change IS uncomfortable but sooooo
worth it, and you deserve to be the best you that you can be.

Please keep and eye out for my new book, "Fighting Fatz", coming
soon. May God Bless each and every one of you, your families, and your circles.

Yours Truly,
Ira

About the Author of "Body, Mind & Spirit: The Awakening": James Hackley is an author, inspirational speaker, and a philanthropist who earned a B.S. degree in Physics from Longwood College and an M.S. degree in Engineering from the University of Virginia. He's the founder of Omega Consulting Enterprises, chaplain of a local chapter of Omega Psi Phi fraternity, and faithfully attends Holy & Whole Life Changing Ministries International in Lansdowne, Va. His latest book, Body, Mind & Spirit: The Awakening can be purchasedby visiting him at www.jameshackley.com , www.Amazon.com, and http://www.barnesandnoble.com.

Sunday, September 23, 2012

Today, I had the distinct pleasure of attending the Big Apple Circus here in Loudoun County, Va., and it was absolutely AMAZING! However, what is even more amazing is how yours truly--and more than 1,000 others--got the opportunity to see this incredible show for absolutely FREE. A single donor contacted the Community Foundation National Capital Region and arranged to buy-out the entire show so that underprivileged kids in the local DC, Maryland, and Virginia area would have the opportunity to simply enjoy a day at the circus sans worry about the price of admission. In fact, for every admission ticket that was given out, a voucher was also included for a free drink, hot dog, and box of popcorn. Ummmm...did I forget to mention that all of this was absolutely FREE?!?

The smiles on the faces of those kids--and adults--were absolutely priceless, and you can count the Hackley family among those happy smiling faces. While the acrobats were flying and the horses were leaping, I just couldn't stop thinking about how ONE single man was responsible for such an unforgettable day that many in attendance will not soon forget.

We all have the potential of creating a "circus day" for someone we know. Perhaps it may indeed be a bit cost prohibitive for you to buy-out an entire circus, BUT you do have the power to put a smile on someone's face for at least a day. Therefore, if you are reading these words I challenge you to think of a way that you can be philanthropic with either your $$$, talent, or time and bless someone. Leave a $25 gift card on someone's desk with a small hand-written note of appreciation. Offer to watch someone's kid(s) while they take their spouse out on a date. Send a simple email to someone on your social network that you don't normally correspond with. We can all do something!

What it really boils down to is...philanthropy has very little to do with how big our bank accounts are and everything to do with how big our hearts are.

BTW....THANK YOU Mr. Anonymous Donor!

About the Author: James Hackley is an author, inspirational speaker, and a philanthropist who earned a B.S. degree in Physics from Longwood College and an M.S. degree in Engineering from the University of Virginia. He's the founder of Omega Consulting Enterprises, chaplain of a local chapter of Omega Psi Phi fraternity, and faithfully attends Holy & Whole Life Changing Ministries International in Lansdowne, Va. His latest book, Body, Mind & Spirit: The Awakening can be purchasedby visiting him at www.jameshackley.com , www.Amazon.com, and http://www.barnesandnoble.com.

Tuesday, September 18, 2012

If Satan has a favorite food additive it’s probably an
artificial sweetener. It comes disguised as something that’s good for you at
zero calories. These little packets of chemical concoctions have a rather
dubious reputation. If you check the Internet, like I have, you’ll also find
some scary information that’ll make you think twice the next time you reach for
the sugar caddy to grab one of those little pink, blue and yellow packages for
your coffee and/or tea. As a matter of fact, you’ll also see dextrose mentioned
on the labels as well. Artificial sweeteners, and the huge list of products
sweetened with them, are marketed relentlessly as "health food" or
"healthier" than sugar or corn syrup sweetened products because they
contain zero or very few calories. Perhaps you may already be familiar with the
following:

·Sucralose

·Aspartame

·Saccharine

·Acesulfame Potassium (aka - acesulfame
K)

These artificial sweeteners are used in
abundance in almost every diet drink, lite yogurt, pudding, ice cream, most
low-carb products, and almost all reduced-sugar products. Heck, even most
healthy protein powders are loaded with artificial sweeteners! I challenge you
to take a break from reading right now and look at the ingredients of a healthy
product that’s either in your pantry, refrigerator or work desk drawer and see
what it says. Just the other day when my naturopathic doctor asked me to bring
my vitamins and whey protein powder to his office so he could see what I was
taking, he completely burst my bubble when he brought my attention to the
acesulfame K in my multivitamin and the sucralose in my whey protein powder.
Who knew?

Sucralose is
probably one of the worst offenders of claiming to be "healthy" as
they say that it's made from real sugar; ummm, not really. It's still an
artificial substance. The truth is that artificial sweeteners are not even
close to being healthy, and as we'll discover in a minute, they are easily just
as bad–if
not worse –than
sugar or corn syrup. Many of us think that we are doing the right thing by
opting for the zero calorie diet drinks or lite yogurts compared to the
sugar-laden versions, but the problem is that we're still exposing ourselves to
a whole new set of problems with the artificially sweetened drinks and foods.

Artificial sweeteners vs. sugar vs. corn syrup
is really just a battle among the lesser evils. Which evil is worse? As
we discussed earlier, the primary problems with sugar and high fructose corn
syrup sweetened products are the excessive empty calories, blood sugar spike,
and resulting insulin surge they create in our body. This not only promotes fat
gain, but also stimulates our appetite further in a never-ending cycle that
only makes things worse in the end.

On the other
hand, artificial sweeteners can save us calories, but there's growing evidence
that they can increase our appetite for sweets and other carbohydrates, causing
us to eat more. Therefore, we don't really save any calories at all. Also,
studies have shown that artificial sweeteners can stimulate high insulin levels
in our body, which again can promote fat storage.

Please know
that all of the artificial sweeteners we’ve discussed are chemicals, not
natural products. The human body was not meant to ingest them, and the jury is
still out on the long-term damage we face by consuming them. Unfortunately,
most of us are ingesting a whole lot of these chemicals on a daily basis and
they have been linked to the following:

ØNegative effects on
the liver, kidneys, and other organs

Ø Some
have been linked to potential cancer risks

Ø Stimulating
cravings

Ø Gastrointestinal
(GI) problems

ØDevelopmental
problems in children and fetuses

ØHeadaches

ØWay too many other
issues to list!

In truth, some
of these potential health problems are definitely not proven as fact in
studies. However, some have indeed been shown in studies of animals given high
doses. Regardless of the debate over if any real health problems for actual
human use are proven or not, wouldn’t it be prudent of us in an effort to
protect ourselves and our family to simply steer clear of these possibly
dangerous chemicals and just learn to better appreciate things in their natural
state?

Of course,
despite all of the health issues potentially associated with artificial
sweeteners, the companies that sell the products will continue to claim that
they are fully safe. In fact, if we are consuming them, our Federal Government
must agree that they are safe as well. The bottom line is that our body was not
designed to deal with chemicals like artificial sweeteners nor any other
man-made substance or process. Now, I don’t want to get all Chuck-D about
artificial sweeteners, but God made a lot of healthy low-fat and zero-calorie
natural options for us to choose from. Why not simply take a seat at His
wonderful buffet?

About the Author: James Hackley is an author, inspirational speaker, and a philanthropist who earned a B.S. degree in Physics from Longwood College and an M.S. degree in Engineering from the University of Virginia. He's the founder of Omega Consulting Enterprises, chaplain of a local chapter of Omega Psi Phi fraternity, and faithfully attends Holy & Whole Life Changing Ministries International in Lansdowne, Va. His latest book, Body, Mind & Spirit: The Awakening can be purchasedby visiting him at www.jameshackley.com , www.Amazon.com, and http://www.barnesandnoble.com.